rehab · intermediate

Eccentric Tibialis Posterior Raises

An inversion-biased calf raise targeting the tibialis posterior tendon eccentrically. Critical for runners with posterior shin pain, tibialis posterior tendinopathy, or adult-acquired flat foot.

  1. 01Stand on the edge of a step on one leg, with the ball of your foot on the step.
  2. 02Rise up onto your toes, slightly supinating (rolling to the outside edge of the foot).
  3. 03Shift full body weight to the affected leg.
  4. 04Slowly lower the heel below the step level over 3 seconds, allowing the foot to pronate.
  5. 05The eccentric loading of the tibialis posterior occurs as the arch lowers under control.
  6. 06Use the other leg to assist on the way back up.
Why it matters

The tibialis posterior is the deepest muscle in the posterior compartment of the leg and the primary dynamic support for the medial longitudinal arch. During running, it eccentrically controls pronation during early stance. When this muscle fails, you see excessive pronation, medial ankle pain, shin splints, and stress fractures. Eccentric strengthening is the evidence-based approach to restoring its function.